If you’ve ever felt unexpected palpitations, quivering or fluttering in your chest that lasts more than a few seconds, atrial fibrillation (Afib) is one of the conditions your doctor will want to rule out. Afib, which occurs when the heart’s electrical system stops working properly and you feel an irregular heartbeat, is a leading cause of stroke. Here we will explore five practical lifestyle changes you can start today to cut your risk for Afib.
- Cut down on the alcohol. You may have heard of “holiday heart syndrome”—which occurs when people go on holiday and binge drink…it is well-known in ERs across the country. But even moderate amounts of alcohol in our body can reduce the heart’s conduction of electrical signals, making Afib more likely. You can lower your health risks by drinking less alcohol or choosing not to drink at all.
- Keep your blood pressure in check. One of the biggest risk factors for Afib—and one that is silent—is high blood pressure. Over time, high blood pressure can damage the heart and lead to electrical-conduction problems. Be sure to check your blood pressure regularly if you are being treated for high blood pressure…or if you have never had your blood pressure checked. Your readings should be below 120/80 mm Hg. Also: Be mindful of how much sodium you consume as this can increase blood pressure. Adults should aim to have less then 2,300 mg of sodium per day.
- Beware of too much exercise. This may come as a surprise, but long-distance runners and endurance athletes have a fivefold increased risk for Afib. Moderation is key—people who exercise at least 150 minutes per week with activities like walking, biking and gardening can reduce their Afib risk.
- Prioritize sleep. The importance of sleep cannot be overstated. Not only is it restorative, but it also can protect against a number of medical conditions. Getting a restful seven to nine hours of sleep each night is helpful for your overall well-being. Practical tip: Create your own personalized wind-down routine in the evenings. You’ve heard it before—avoid phones and TV screens after 9 PM…take a shower…read a book…or listen to relaxing music. All of these can help your body and mind relax and ease into a restful night’s sleep.
- Lose weight if you need to. Obesity is a known risk factor for Afib. The key for weight loss is not the latest fad diet but a sustainable lifestyle of healthy habits that can help you lose weight over time and keep it off. Practical tip: Fill half your plate with vegetables—not only are these high in nutrients and vitamins but also fiber, which help you feel full for longer.
Remember, not all palpitations are caused by Afib. But if you have an ongoing or persistent feeling that your heart is beating too quickly or irregularly, speak to a health-care professional.
